3 rounds of
AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)
Results: Back Squat @ 185lbs. Metcon 2 rounds plus 6 reps. Impressed myself by doing all of the first round unbroken including the OHS.
9 rounds of Bench Press with the following rep scheme
Rest 2 minutes between rounds, increase weight each round.
Then for max reps, 5 rounds of.
Results: Bench Press 135-155-165-185-195-205-210-220lbs. Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.
| Day | Movement Class | Exercises | Priority |
| Monday | – | Cleans | Task |
| Tuesday | – | Sumo Deadlift | Task |
| Wednesday | – | Weighted Pullups | EMOM Tabata |
| Thursday | – | – | – |
| Friday | – | Front Squats | Task |
| Saturday | – | – | – |
| Sunday | W | Deadlift | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | Sandbag Thrusters Box Jumps Toes to Bar | Time |
| Tuesday | – | Kettlebell Swings Push Press Power Cleans | Task |
| Wednesday | – | Ring Dips Renegade Rows Double Unders | Task |
| Thursday | – | Row Burpees Dumbbell Clean Dumbbell Snatch | Time |
| Friday | – | Run | – |
| Saturday | – | – | – |
| Sunday | – | Situps Mountain Climbers Pullups | Time |
The first part of this WOD is inspired by a training plan I saw for Spartan races. The second part is the Crossfit Mainsite WOD from Feb 16, 2019.
For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.
Then 9 rounds of Deadlift with the following rep scheme
Rest 2 minutes between rounds, increase weight each round.
Results: 120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps. Deadlift 135-155-170-185-205-225-255-275-290lbs.
Take 15 minutes and work up to a heavy
Then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Note increased weight for C&P in last round. 16kg was too light.
Results: For the Front Squats got up to 195lbs. For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps. Row took me on around 2 minutes. For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.